Chelsea Fitness Training Centre


080319-081019 workouts

Saturday 8/3/19

 


 

WOD (10-55)

“31 Heroes”

Partner WOD:

AMRAP in 31min of: 

8 Thrusters 155/105# / DB Thrusters

6 Rope Climbs 15′ (12 indoors)/ Rope Pull ups

11 Box Jumps 30/24″/ Step ups

Run 400m with  45/25# any weighted object/except vest.

 

Partner 1 performs the workout listed above. Partner 2 runs 400m with a (45/25). When Partner 2 returns from the run, Partner 1 will grab the, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

 

Cool Down/Stretch (55-60)

 

Barbell Awesomeness


 

EMOM – 15 min

o Interval 1-5: Muscle Clean + Strict Press x (1+1)

▪ Start @ 40% - 55% of 1RM C&J

o Interval 6-10: Power Clean + Push Press x (1+1)

▪ Start @ 60% - 75%

o Interval 11-15: Clean + Jerk x (1+1)

All @ 80%

Front Squats5X5 @ 75% E2:30MOM

 

Sunday 8/4/19


 

13 min AMRAP 

20 Med ball clean *clean skill

20 Bicycles (per side)

10 RR or pull up 20 DU/ 40 SU

 

Rest 3 min, repeat

 

Monday 8/5/19


 


 

Strength (10-35)

1 Clean EMOM 20 MIn

Ideally start a little heavier, more volume, not trying to PR.

 

WOD (35-55)

OTM 15 min

  1. 15 Burpee
  2. 6 BMU (10C2B, 10Pull Ups, Banded) Can make strict as well.
  3. 25 Air Squat

 

Cool Down/Stretch (55-60)

 

Tuesday 8/6/19

 


 

Strength (10-30)

Sumo DL 5x10

 


 

WOD (30-55)

AMRAP 17 Mins

Sprint 200

20 Push Up( adjust # of pushups to now more than 2 sets)

Rest 1:00

 

Cool Down/Stretch (55-60)

 


 

Wednesday 8/7/19


 

 

E2MOM x 5 (40min)

  1. Run 400 (scale to 300) (1:30-1:40)
  2. Bike 25/20 (scale 20/17, 17/14, 14/11)
  3. Row 25/20 (same scales above)
  4. 100 DU (50DU or 1:30 practice, 200 SU)

 

Cool Down/Stretch (55-60)

 

Thursday 8/8/19


 

Strength (10-35)

1 SN Squat - Every :45 x 20 (17:30) / Pw Snatch + OHS


 

Heavy SN Pull 3x3 (about 115% snatch)

(not snatch high pull, DL shrug and extend hips and ankles)

 


 

WOD (40-55)

5 RFT (Cap 10 min)

10 DB Thruster 40/25 (use BB if needed, 85/55)

10 Pull Up (Jumping preferred, make sure a difficult height)

 

 



Friday 8/9/19

 

Strength (10-30)

BSQ 5x10 E3MOM

2 High Box Jump after each set (step down)

 

 WOD (30-55)

OTM 15 Min

  1. 15 V-Up
  2. 15 Med Ball Cleans (30/20)
  3. 15 Slam Ball or Heavy AKBS (70/53)

 

 

Saturday 8/10/19

 

Deadlift 5x2 E2MOM

 

WOD “½ Holleyman”

15 RFT

5 Wall Ball (20/14)

3 Handstand Push Ups

1 Power Clean (225/155, 155/105, 105/75, 75/55)

 

 

 

 

 

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